Well I will be trying 20 rep squat workout twice a week starting on Monday. I will be posting pictures weekly. Stats and such will be posted on Monday. My diet is posted below:
6:30
Omelet(~30g of protein) + 1 cup Oatmeal
7:30
Tuna + fish oil + Veggies
9:00 Hall Passing(Quick Meal)
Turkey Sandwich
10:00 Hall Passing(Quick meal)
Protein Shake + oatmeal
12:00
1/2 Gallon of Milk(full fat)
1:30
Spike(First workout, So I do not get the throw-up feeling)
2:40
1/2 Serving Surge + BCAA
4:00
1/2 Serving Surge + Rice + Protein Shake
creatine
4:25
BCAA + Protein shake + 1/2 gallon of milk(no fat)
5:30
Rice/potato + Meat(steak or chicken) + Veggies
7:00
Milk + Veggies + Meat/Fatty Omelet(0mega 3 eggs, 5 of them) + fish oil
Thanks, I’ve decided to change this thread to try 20 rep squats. I have used the massive eating Calculator and it gave me around 3600Kcals, but I am only 15 and my metabolism is raging. So I decided to bump it up some and hopefully I will be gaining 20lb in about 6weeks on the 20 rep squat program.
I agree. You definately need to know how many calories you are consuming. Once you get that figured out, track your progress for a couple weeks. If you haven’t gained at least a few pounds then up the calories a bit until you find the right amount that puts weight on.
What is your current age/height/weight?
How long have you been following your current diet?
Also, how often are you lifting, and do you currently play any sports?
Yes, I will start keeping track of my calories. I am 15(almost 16)/155lb/5’11
I was lifting 3 times a week and doing Muay Thai 2 times a week about 2 months ago. Then I stopped. I weighed in at about 160lb with a 185 bench, 220+ Squat(I was squatting 200 real easy, never really got a chance to test max), and I never tested my DL.
I am trying to get back into lifting, it has just been different moving across the globe…again.
I will just be starting the diet, I have been screwing around with other diets, but they are hard to fit into high school schedule. I have started lifting 3 times a week, and I would like to get back into Muay Thai, but I currently am not playing any sports.
Here is the Fitday thing, it looks pretty awesome.
Consistency is key to gaining weight, both in your training and eating. Eat enough calories, and don’t miss workouts and you’ll be fine. Hopefully you will keep us posted on your progress.
Day 1: Went to the Hospital for a Career Tour(for anatomy), so I missed one of my meals, but anyway. At the gym I guestimated my 1 rep max for squat was around 200, so I was squatting 150.
-I felt 150 for 20 was way to easy, so I went and did my dumbbell pullovers and rested up for about 5 minutes.
-Went back to the squat rack, added 5lb and tried it again.(155lb, felt that since I did 1 set before).
-On my 16th rep, after completing it, I almost fell over. I stood there breathing heavy for about 2 minutes.
-Then I tried my 17th rep, when I unlocked my knees I almost fell over. Stood there for another two minutes and tried again, almost fell over again. I decided that was as far as I could go, so I racked it. I took a step back and decided, no…you are going to finish it.(about 5 second time laps total) So I unracked the barbell and finished my 3 reps easily…strangely.
Questions:
Why was my last 3 reps so easy, I only had a 5 second break?
Next time should I just keep the barbell on my back for let’s say 5 minutes and finish the last 3?
Should my lowerback be tight after I squat(not hurting, just tight, like I know it’s there)?
I notice when I squat, I might lean a bit forward on the way up(from parallel, to start it), but then go back to correct form, is this bad?
[quote]SeanT wrote:
Well I will be trying 20 rep squat workout twice a week starting on Monday. I will be posting pictures weekly. Stats and such will be posted on Monday. My diet is posted below:
6:30
Omelet(~30g of protein) + 1 cup Oatmeal
7:30
Tuna + fish oil + Veggies
9:00 Hall Passing(Quick Meal)
Turkey Sandwich
10:00 Hall Passing(Quick meal)
Protein Shake + oatmeal
12:00
Gallon of Milk
1:30
Spike(First workout, So I do not get the throw-up feeling)
2:40
1/2 Serving Surge + BCAA
4:00
1/2 Serving Surge + Rice + Protein Shake
creatine
4:25
BCAA + Protein shake + milk
5:30
Rice/potato + Meat(steak or chicken) + Veggies
7:00
Milk + Veggies + Meat/Fatty Omelet(0mega 3 eggs, 5 of them) + fish oil
8:00
Cottage Cheese + nuts + fish oil
8:20 Hit the sack.
[/quote]
Can I be there when you try to drink that gallon of milk?
Yea I have to change to that make it into either a half gallon, or 2 half gallon sessions. Drinking half a gallon is quite easy, just getting the other part down is hard.
[quote]SeanT wrote:
I weighed in at about 160lb with a 185 bench, 220+ Squat(I was squatting 200 real easy, never really got a chance to test max), and I never tested my DL.[/quote]
Thats fairly impressive at 15 to be able to bench 30lbs over your own weight.
Well I’ve been eating loads and I am now around 157 after taking a dump. On tuesday after taking a dump I was 151. I like eating lots. Whole fat milk kicks ass.
Well I did squats today, 165. On Monday I will be squatting 175.